Saturday, 12 July 2014

NO WORK OUT ,NO DIETING , LOSE WEIGHT WITH GARCINIA EXTRACTS

GARCINIA CAMBOGIA
Garcinia is a plant. The fruit rind is used to make medicine. Don’t confuse garcinia with Garcinia hanburyi (gamboge resin).

How does it work?

Developing research suggests that garcinia might prevent fat storage and control appetite; however, whether these effects occur in humans is unclear.
Garcinia is POSSIBLY SAFE for most people when used for 12 weeks or less. Long-term safety is unknown. Garcinia can cause nausea, digestive tract discomfort,  .

Special Precautions & Warnings:

Pregnancy and breast-feeding: Not enough is known about the use of garcinia during pregnancy and breast-feeding. Stay on the safe side and avoid use.
The appropriate dose of garcinia depends on several factors such as the user's age, health, and several other conditions. At this time, there is not enough scientific information to determine an appropriate range of doses for garcinia. Keep in mind that natural products are not always necessarily safe and dosages can be important. Be sure to follow relevant directions on product labels and consult your pharmacist or physician or other healthcare professional before using.

Thursday, 10 July 2014

WHAT IS SPORTAEROBICS (Aerobic Gymnastics) ?

History of Sportaerobics

With little more than a clean pair of athletic shoes, appropriate workout-wear and dedicated effort, inspired athletes around the world have become hooked on sportaerobics. A brief look at the history of sportaerobics offers insights into how far the sport has come in a relatively short time. From its inception in the early '80's sportaerobics captured attention and earned the respect of athletes who were drawn to it by the challenge and excitement of its high-performance standard. Sportaerobics was created as a showcase for athletes of all ages to demonstrate excellence in the fitness components of muscular strength and endurance, cardio vascular fitness, flexibility and artistic performance skills. Today, it is quite common to refer to sportaerobics as "extreme aerobics" and to talk about its future as an Olympic sport.

In 1983 at the beginning of the aerobics and fitness movement, Sport Fitness International (SFI) founded by Los Angeles sport marketers Howard and Karen Schwartz took aerobics from a fitness activity and created the competitive discipline called competitive aerobics. Sportaerobics, as it is known today was the way for students and instructors alike to test their abilities in head to head athletic competition. Shortly after the development of the rules and guidelines by Sport Fitness International, the first National Aerobic Championship (NAC) was held in the USA in 1984. From 1986 Sportaerobics witnessed a vast and rapid development as countries around the world joined the USA and adopted the rules and judging criteria created for the NAC. In 1989 the non profit United States Competitive Aerobics Federation, USCAF was founded as the governing body for sportaerobics in the USA and the Association of National Aerobic Championships Worldwide (ANAC) its governing body worldwide. 

March of 1990 was very significant in the history of sportaerobics - the 1st World Sportaerobic Championship was held in San Diego, California featuring athletes from 16 countries. Today, under the auspices of the ANAC, upwards of 30 member nations administer National Sportaerobic Championships laying the groundwork for the future of the ANAC in their countries. In 1998 youth sportaerobics for 7 - 17 year olds was originated and the first ANAC World Youth Sportaerobics Championship was conducted.

In 1996 the Federation Internationale Gymnastic (FIG) accepted sportaerobics as an official discipline gaining official recognition by the IOC and positioning it for future Olympic games inclusion. Sportaerobics was added to the World Games in August 1997. 

Rules Manual
In 2006 the ANAC adopted the FIG Aerobic Gymnastic Code of Points for all international sportaerobic competitions in the Adult, Junior Showcase, AG1 & AG2 divisions. For further information, please access the Rules and Regulations section of the website.

ANACAssociation of National Aerobic Champions (ANAC) is an international sports federation founded in 1990 and comprised of national member affiliates for whom it governs international sportaerobic activities, affairs, events and competitions. The ANAC is the officiating and sanctioning body of the International Aerobic Championship and International Youth Aerobic Championship. The ANAC Headquarters is located in Los Angeles, California, USA.

USCAF 
The United States Competitive Aerobics Federation (USCAF) founded in 1989 is a 501c-3 non-profit corporation and the USA member affiliate to the Association of National Aerobic Championships Worldwide. The USCAF governs sportaerobic activities within the United States and officiates and sanctions official events including the USA National Sportaerobic Championship and USA Youth Sportaerobic Championship.

SFI 
Sport Fitness International is a live event and television properties that included the USA & World Sportaerobic Championships produced by the ANAC. SFI's corporate partners in sportaerobics have included Crystal Light, Reebok, Coca Cola Foods, Quaker Oats, Gold's Gym, Evian Water, Danskin and more.

What is Sportaerobics? 
Sportaerobics (also known as Aerobic Gymnastics) is the only athletic sport founded as a fitness activity that today is recognized by the International Olympic Committee and is poised to become an Olympic Sport. Sportaerobics is performed as a one-minute and forty-five second (1:45) choreographed routine. The athlete must demonstrate the components of fitness including cardiovascular endurance, muscular strength and endurance, flexibility, balance, coordination, agility, speed, and power through continuous movement patterns.
Who Participates? 
In general, participants are everyday people from kids to adult who have a strong commitment to fitness and health and use the sport as a means to reach their fitness goals. Those who participate in sportaerobics come from a multitude of athletic backgrounds including dance, martial arts, cheer, gymnastics, swimming, diving and more. At its highest level the sport draws some of the most recognized and awarded athletes, instructors and personal trainers whose presence in the events continually inspire others to follow a healthier lifestyle.


The ANAC International Aerobic Championship
The ANAC International Aerobic Championship is the official world-class athletic competition for selected winners and or highest-ranking athletes of ANAC national member affiliates and ANAC 
associates
. The first International Aerobic Championship (Formerly the World Aerobic Championship) was presented in 1990. 2013 marks the 24th annual International Aerobic Championship. The championship is conducted in individual, mixed pairs, trios, group and AeroDance categories.

United States National Aerobic Championship 
The USNAC is a national event that draws participants from all across the USA to compete and qualify to advance to the ANAC International Aerobic Championship. 2013 marks the championship's 24th year. The championship is conducted in individual, mixed pairs, trios, group and AeroDance categories. Beginning 2012 the USA Aerobic Showcase replaced the USNAC to qualify US athletes for the International and International Youth Aerobic Championships.

ANAC International Youth Aerobic Championship
The International Youth Aerobic Championship is an annual event wherein youth athletes travel from 25+ countries to earn the gold medal and title of ANAC International Youth Aerobic Champion. 2013 marks the event's 16th year. The championship is conducted in individual, mixed pairs, trios, group and AeroDance categories. Age divisions are Junior Showcase (7-11), Age Group 1 (12-14), and Age Group 2 (15-17) and Junior and Varsity in the AeroDance category.

2013 USA AEROBIC SHOWCASE

Present your routine at the 2013 USA Aerobic Showcase and qualify to represent the USA at the 24th ANAC International Aerobic Championship and 16th International Youth Aerobic Championship in Las Vegas! All senior athletes with a minimum score of 16.00 and all youth athletes with a minimum score of 12.00 will advance to compete in the International Aerobic Championship and International Youth Aerobic Championship.
United States National Aerobic Championship – Senior Divisions
United States National Aerobic Championship – Youth Divisions
Schedule of Events – All Divisions
Technical Regulations
USA Championship Entry Forms/USCAF Membership
Championship Housing
Airport Transportation - Rental Cars
USA Aerobic Showcase - Senior Division
The USA Aerobic Showcase will be held July 29 in Las Vegas, Nevada at the Red Rock Resort. Categories of competition include Men, Women, Mixed Pairs, Trios, Groups and AeroDance. All senior athletes with a minimum score of 16.00 will advance to compete in the International Aerobic Championship - July 30-August 2, 2013 in Las Vegas, Nevada at the Red Rock Resort.
USA Aerobic Showcase - Youth Divisions
Junior Showcase, Age Group I & Junior (AG2)
Kids and teens, ages 7-17, from all 50 states will participate in the USA Aerobic Showcase to be held July 29 in Las Vegas, Nevada at the Red Rock Resort. Categories of competition include Men, Women, Mixed Pairs, Trios, Groups and AeroDance. There are three age divisions - Junior Showcase (7-11 years), Age Group 1 (12-14 years) and Age Group 2 (15-17 years) and two divisions, Junior & Varsity, in the AeroDance category. All youth athletes with a minimum score of 12.00 will advance to represent the USA in the International Youth Aerobic Championship, July 30-August 2, 2013 in Las Vegas, Nevada at the Red Rock Resort.
Schedule of Events
USA Aerobic Championship-All divisions - Senior & Youth
Registration/Documentation/Training - Sunday, July 28 at 6:00pm
Athlete Orientation - Monday, July 29 at 3:00pm
USA Aerobic Showcase (All Divisions) - Monday, July 29 at 6:00pm
Technical Regulations - FIG Code of Points
The USA Aerobic Showcase will use the FIG Code of Points. The FIG Code of Points may be downloaded by clicking on rules and regulations (on this website). The FIG Code of Points 2013-2016 may also be downloaded from the FIG website - www.fig-gymnastics.org. The AeroDance category will use the FIG Code of Points with ANAC modifications.
Event Locations & Training
All events will be conducted in the Red Rock Resort. Areas for training will be available within the Red Rock Resort beginning Sunday, July 28th.
Championship Housing

Red Rock Resort & Spa
11011 W. Charleston Boulevard
Las Vegas, Nevada 89135
Phone:Â 702-797-7777
The ANAC has selected the Red Rock Resort as the headquarters for the USA Aerobic Showcase, 24th International Aerobic Championship and 16th International Youth Aerobic Championship and strongly recommends that participants and their delegations stay at the Red Rock Resort for peace of mind and convenient access to all competition venues located on site within the hotel. Red Rock Resort provides hotel guests complimentary shuttle service to the Las Vegas Strip and the McCarran Int'l Airport (individuals & small groups only).
When not participating or watching championship events the Red Rock Resort offers guests incredible amenities including a beautiful spa and fitness center, 16 movie theaters, 70 lanes of bowling, an arcade, trendy nightclub, and a kid's club (with childcare services) or you can walk, bike or horseback ride in the Red Rocks just minutes away. The hotel offers many dining options - fast food, low priced but extravagant buffets and fine dining restaurants. Red Rock's spa is a sleek, ultra modern retreat complete with state of the art fitness center.
A reduced rate of $130.00 per night (1 King Bed/1 or 2 persons) $140.00 per night (2 Queen Beds/up to 4 persons) is offered to all participants, spectators, family and friends. These ratesinclude the $24.99 resort fee which provides guests with complimentary wired and wireless high speed in room internet, unlimited local and 800 calls, daily local newspaper, fitness center access, airport and strip shuttle service.
Hotel Reservations can be made after January 1, 2013.

AEROBICS CENTERS

AC Facilities

Welcome to the Kenneth H. Cooper Aerobics Center

We offer opportunities for everyone to enjoy a lifetime of health and wellness.
Men's and women's locker rooms are equipped with restrooms, showers and changing areas. Locker rental and laundry service are also available. Please see front desk for details or phone 918.495.6059.

SUMMER 2014 HOURS OF OPERATION

SUMMER 2014 BUILDING HOURSSUMMER 2014 POOL HOURS
Monday - Friday: 6:00 AM - 9:00 PMMonday-Friday: 6-8AM, 12-2PM, 5:30-8:30PM
Saturday: 10:00 AM - 9:00 PMSaturday: 12:00 PM - 6:00 PM
Sunday: 2:00 PM - 6:00 PMSunday: Closed

 

FAMILY TIME HOURS *
Friday: 5:30 pm - 8:30 pm
Saturday: 12:00 pm - 4:00 pm
 
* Children under 18 years of age must be accompanied by a parent/guardian. Please follow posted rules.

 


The Facilities


Aerobics Studio

Upstairs studio with flexible flooring and used for our group fitness classes. It is equipped with steps, balls, tubing bands, and weights. Room by facility requisition only.


Fitness Area

Located on the 2nd floor, weight training machines, free weights, rowers, ellipticals, treadmills, recumbent bicycles and stair climbers are available as well as fitness balls and tubing.


Free Weight Training Area

Fully equipped and located on the first floor, this room is set up for an efficient, total body workout.


Multipurpose Courts

Four indoor courts equipped for basketball, badminton, volleyball and tennis. Equipment checkout available at the front desk.


Practice Room

Large, multipurpose room which can be used for dance, cheerleading, fitness classes or any for any large group needing a separate space. Gymnastics mats are available.


Racquetball Courts

Three indoor courts with equipment available for checkout at the front desk.


Swimming Pool

Six lanes of swimming available during regular open swim times. A variety of aquatic equipment is available for conditioning.


Tennis Courts

Six lighted, outdoor tennis courts available to students, faculty, staff and alumni when not in use by the ORU Tennis Team. Located north of J.L. Johnson Baseball Stadium.


Walking-Running Track

Located on the 2nd floor of the A.C., this four-lane, one-sixth-mile indoor track is exceptional for walking or running. Open during normal hours except when the ORU Track Team is in seasonal practice (4 - 6 pm, Monday - Friday).

Dance Cardio Music aerobics: Your Perfect Playlist


dance-cardio-329x390.jpg

Dance Cardio Music: Your Perfect Playlist
Dance Cardio Music: Your Perfect Playlist
For many gym goers, "workout music" is synonymous with "dance music." But most dance tracks clock in around 128 beats per minute (BPM), which is a little too fast for most dance cardio or step aerobic classes where complicated steps might require a little more time. This playlist focuses on a mix of songs—from the likes of Three 6 Mafia, Coldplay, and Ellie Goulding—in the 119-122 BPM range, just right for stepping to the beat.
Here's the full list, courtesy ofRunHundred.com, the web's most popular workout music website.

To find more workout songs, check out the free database at Run Hundred. You can browse by genre, tempo, and era to find the best songs to rock your workout.

Tuesday, 8 July 2014

PRECAUTIONS OF CARDIO AND AEROBICS EXCERCISES

Precautions for cardio workouts:

Before you start huffing and puffing, did you know there are limits and precautions when you practice your cardio workouts? Arnav explains what you should keep in mind for cardio workouts, "Don't overdo it, especially the slow and long duration type. Good cardio training has a lot of benefits to offer, but overdoing it, which is very common, can soon lead to problems like aching knees, muscle loss, slower metabolism, etc. For most people, 10-20 minutes of intense cardio, and 25-45 minutes of low intensity cardio seems to work best without causing any overuse injuries."

High Intensity Interval Training (HIIT):
HIIT sessions are only 20 minutes long if you minus the warming up and warming down session. For best results, you should go for HIIT training every second to third day. This is because whenever you do reps, you perform them with greater intensity. But don't fool yourself into trimming down in a day and performing this workout every day as this workout is known to burn energy from your muscle system which calls for at least a day's time to rest and recover.

Kettlebell:
"The basic exercises that are done with a Kettlebell are whole body exercises," explains Arnav. "This means that they make your body work hard and burn a lot more calories than what the basic isolation exercises like crunches, curls, etc do. Also because these basic exercises burn a lot more calories with each rep, the workouts are rarely very long. For most, a basic 30-45 minute workout will be enough to get the job done."

Circuit training:
Simply put, circuit training is a bunch of aerobic exercises mixed up with resistance training to deliver a high intensity workout. These exercises are performed one after the other - in a circuit - with minimal rest in-between. Circuit training involves both aerobic and anaerobic exercises but this method of training is so flexible, you can create your very own routine in a matter of minutes with a little bit of research and help from your friendly neighbourhood fitness blog or website like healthmeup.com

Plyometrics:
Plyometric contractions—or the stretch shortening cycle, as it is often referred to—involves a process whereby the muscle undergoes a period of rapid lengthening movement, followed by a brief transition time where there is no change in muscle length, followed by an explosive shortening movement that in turn enables related muscles to produce maximum force without necessarily increasing maximum strength.

Stair training
Stair exercises will help you increase your cardiovascular stamina and will also tone your lower body. It might be a little tiring at the beginning but with persistence, soon you will not feel pooped easily and you will notice that you can perform several other tasks with gusto and improve your day's performance. Staircase exercise is a great out of gym cardio training. You can also incorporate stair exercise in your interval training and circuit training routines.

Swimming:
Swimming, freestyle (or with the butterfly or breast stroke) can burn up to 350 calories per 30 minutes. But this is with respect to rigorous swimming, and not leisurely swimming, which burns a mere 200-250 calories per 30 minutes. If you add this for an hour, you're burning 400 to 700 calories an hour, which is pretty good.

Outdoor cycling:
As compared to indoor static cycling, outdoor forms can do a lot more for your overall fitness levels as it challenges you with different terrains and difficult routes. The amount of calories burnt in cycling usually depends on your speed and the resistance of the route used. On an average, cycling at less than 10mph can burn up to 372 calories, at moderate levels (12-13.9 mph) up to 745 calories and above 20 mph around 1117 calories. Although, this form of fitness programme does not help much in terms of upper body workout, it can be a great way to tone your lower limb muscles.

Jumping ropes or skipping rope:
Simple yet effective; jumping rope for a few minutes can do wonders for your body weight. What's more; it works for your entire body and helps you achieve hand-eye coordination. As you gradually master the basics of this activity, you can challenge yourself further by using different patterns like side steps, speed steps and cross mode. At moderate levels, you can lose as much as 931 calories by performing this activity for an hour.

Jogging:
Jogging is another ideal way to work every part of your body and shed some unwanted calories. In order to achieve the best calorie-burning potential, attempt working above 8 mph. You can also offer resistance to motion using rugged, rough terrains and hilly inclined areas.

Tennis:
Here's a fun game that will provide you a great 
opportunity
 to burn some extra calories while improving your speed, strength and reaction time. A continuous workout of tennis for one hourwill help you burn around 600-900 calories of body fat.

Hiking
Hiking is a good recreational activity, but it can make you sweat and keep you active. Hiking also helps to improve muscular fitness, reduce depression, maintains healthy weight and lubricates your joints well.

Zumba
At its core, Zumba proposes to offer a large calorie burn through high-tempo aerobic activity coupled with interval training. Based on various factors such as body weight, gender, fitness level and other physical factors, you can burn up to 400 to 600 calories per hour.

CrossFit
According to International Crossfit coach Denise Thomas, "Crossfit is functional movement, constantly varied and executed at high intensity. Crossfit is the way to go, if you want to be stronger, faster, lose a lot of weight, Crossfit will do that for you. It prepares your general physical skills and uses every part of your body."

Kickboxing
Kickboxing is primarily known for developing great cardiovascular fitness, and unlike running, cycling and other popular cardio activities, it works the whole body while hitting the core muscles hard too! In terms of calorie burning it outdoes the regular jogging/walking workout anyday, while being more fun as you do a lot of different moves compared to doing just one movement continuously for an hour.

Basketball
Playing a game of basketball is an easy and effective way to improve your flexibility, endurance level and cardio-respiratory health. The running and the quick alteration in directions while playing the game will also help you tone your muscles while dropping a few calories. On an average, you lose around 600-900 calories while playing basketball for an hour.

Body combat workout
Body combat is an empowering cardio workout, which is fiercely energetic and is inspired by martial arts. It draws from a wide array of disciplines such as karate, boxing, taekwondo, tai chi and muay thai. Supported by music, you strike, punch, and kick your way through calories in an enjoyable cardio fitness workout.

Core Power 
Yoga

Core power yoga is performed in a heated room and the postures surround cardiovascular exercises. But it has to be done at a fast pace. Core power yoga strengthens your abdomen and the back. It involves muscle toning postures too. Core power yoga also strengthens the hip and pelvis. You can expect to improve strength, stamina, endurance, improve concentration and reduce stress.

Belly dancing
Anyone can learn belly dancing and it's both a sexy and fun way to keep in shape. Belly dancing will not only make you feel sexy about yourself but will also help to improve your body posture, aid in weight loss and help to burn great amount of fat and calories.

CARDIO AEROBICS

Cardio is the most common form of weight loss exercise. It is effective, increases heart rate and metabolism too which are key elements for weight loss. 

Try out these different cardio exercises along with your weight loss programme to add that zing to your workout routine. Here are 20 best cardio exercises for weight loss and fitness.

What is cardio?
Arnav Sarkar explains how cardio is beneficial for weight loss, "The simplest explanation of a cardio workout would be any workout/exercise that gets yourheart rate up, and keeps it elevated for a significant amount of time." If you're a first timer with cardio, look to starting with 20-minutes-a-day cardio workouts, and increase the duration and intensity of exercise to improve your stamina and reach your weight loss targets,
Precautions for cardio workouts
Before you start huffing and puffing, did you know there are limits and precautions when you practice your cardio workouts? Arnav explains what you should keep in mind for cardio workouts, "Don't overdo it, especially the slow and long duration type. Good cardio training has a lot of benefits to offer, but overdoing it, which is very common, can soon lead to problems like aching knees, muscle loss, slower metabolism, etc. For most people, 10-20 minutes of intense cardio, and 25-45 minutes of low intensity cardio seems to work best without causing any overuse injuries."

High Intensity Interval Training (HIIT)
HIIT sessions are only 20 minutes long if you minus the warming up and warming down session. For best results, you should go for HIIT training every second to third day. This is because whenever you do reps, you perform them with greater intensity. But don't fool yourself into trimming down in a day and performing this workout every day as this workout is known to burn energy from your muscle system which calls for at least a day's time to rest and recover.

Kettlebell
"The basic exercises that are done with a Kettlebell are whole body exercises," explains Arnav. "This means that they make your bodwork hard and burn a lot more calories than what the basic isolation exercises like crunches, curls, etc do. Also because these basic exercises burn a lot more calories with each rep, the workouts are rarely very long. For most, a basic 30-45 minute workout will be enough to get the job done."

Circuit training
Simply put, circuit training is a bunch of aerobic exercises mixed up with resistance training to deliver a high intensity workout. These exercises are performed one after the other - in a circuit - with minimal rest in-between. Circuit training involves both aerobic and anaerobic exercises but this method of training is so flexible, you can create your very own routine in a matter of minutes with a little bit of research and help from your friendly neighbourhood fitness blog or website like healthmeup.com